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Female Fitness Workouts Consisting Of Circuit Training



Sep 12, 2010
Female Fitness Workouts are different then those used for men. Men in general want to build muscle mass in large amounts while most women lean towards getting tone as they maintain their muscle mass in the process. The best way for men to gain muscle mass is to target different muscle groups individually and overload the muscle with heavy weights and low reps.

Women on the other hand mostly want get toned while maintaining their muscle mass. The general consensus is that you need to do high volume of reps with very light weight. This couldn't be further from the truth if you want to burn fat and maintain your muscle mass. The rest of this article will explain the best method to achieve a lean tight body using a circuit training system that will incorporate compound movements.

First, lets start out by explaining why using the method of high reps and light weight is bad for female fitness workouts. What you are essentially doing is low intensity cardiovascular exercise because the amount of time you need to feel tired, will take you over an hour. Once the workout takes more than an hour to complete, the body goes into a catabolic state. A catabolic state means the body is breaking down muscle for energy instead of the stored carbohydrates or stored fat. Exercising this way will burn muscle instead of maintaining or building lean muscle.

Your goal is to keep your body in an anabolic state as much as you can. This is when you are building muscle and burning fat. The more muscle you have, the more you will be able to burn fat throughout the day. In order to stay in the anabolic state, your female fitness workouts need to be under an hour. So, what you want to do is put down those light weights and get heavier weights for this circuit training that will only take 20 to 40 minutes to complete.

I know what your thinking...

"Will these female fitness workouts make me bulky? I just want to maintain the muscle I have and get lean."

It is important to know that lifting heavy weights alone will not gain muscle mass. It is the type of foods you eat afterwards and the break down of muscles cells through progressive overload which will have you building muscle. Not to mention that the hormones in the female body are different compared to those of a man. You do not need to be concerned with gaining large muscle mass because the female fitness workouts in this article were not designed for massive muscle gain.

Lifting heavy weights will help you burn more calories during and after your workout by incorporating the EPOC (excess post exercise oxygen consumption) effect. The calories used during exercising will come from your stored glycogen reserve. The calories burned after your workout will mostly come from your stored fat.

This EPOC effect can last for several hours after the workout is over. Doing this type of circuit training, you raise your metabolism throughout the day. By raising your metabolism, you will burn fat while maintaining your muscle mass. This is possible because of the high intensity of these female fitness workouts. When lifting heavy and getting breathless due to the limited rest between exercises within the circuit, you will maintain your muscle mass and lose body fat.

In this circuit training system, you will be doing 4 to 5 different exercises back to back without any rest. And yes, use heavy weight that you can do anywhere from 8 to 12 reps. If you can do 15 reps, then increase the weight. If you can not do at least 8 reps, decrease the weight. The following female fitness workouts will stimulate the muscle while burning a large amount of calories. You will combine compound movements using your lower and upper body while using both assisted weights and your own body weight for resistance.

Circuit #1 of Female Fitness Workouts...

Burpee Push Ups

This is a squat jump followed by a push up. 8 to 12 reps.

Dumbbell Squat Press

This is a squat followed by a dumbbell shoulder press. 8 to 12 reps.

Mountain Climbers

Holding the push up position, you will alternate knees by bringing them up to your chest. 8 to 12 reps each leg.

Pull Ups

Try a barbell row if you can not perform pull ups. 8 to 12 reps.

Dumbbell Step Ups to a Reverse Lunge

Using a bench, hold a set of dumbbells. Perform a step up. Once on the ground, immediately perform a reverse lunge using the same leg as the step. Alternate between right and left leg each turn. 8 to 12 reps.

Circuit #2 of Female Fitness Workouts...

Squat Jumps

Squat all the way down to get a full stretch and then explode on the way up. 8 to 12 reps.

One Arm Rows / Triceps Kickback

Perform a one arm row and hold at the top, then perform a triceps kickback. 8 to 12 reps per arm.

Barbell Dead Lift to a Shoulder Shrug

Remember good form on the dead lift and perform the shoulder shrug when your back is vertical. 8 to 12 reps.

Push Ups

Perform on knees if you can not execute a standard push up. 8 to 12 reps.

Barbell Calf Raise to a Barbell Curl

Hold the barbell near your thighs and use a weight that you can handle for the curls not the calf raises. 8 to 12 reps.

Circuit #3 of Female Fitness Workouts...

Dumbbell Bench Press to a Ab Leg Raise

Core stability is important, try this exercise on the floor first if you have trouble with your balance on a bench. 8 to 12 reps.

Chin Ups

Palms facing toward you to engage more of the biceps. If too difficult, try a bent over row with a barbell and palms facing away from you. 8 to 12 reps.

Clean and Press with a Barbell

8 to 12 reps. Forward Lunge with a Lateral Shoulder Raise. Use weights that you can handle for the shoulder raise. 8 to 12 reps.


A great way to finish off your workout and your lunges. Perform on the treadmill or stationary bike. 30 to 60 seconds. Within each circuit there are 5 different exercises. These exercises should be performed back to back with little to no rest. After each circuit, you can rest 1 to 2 minutes or until you get your breath back. Then continue with the next circuit. When beginning these female fitness workouts, you may find it difficult to finish one circuit. This is okay, just rest when you need to and continue with the next exercise once you get your energy back.

If after several weeks of preforming these exercises and you find yourself lacking energy during your workouts, it may be due to your diet. The type of food you eat plays a big role in fitness from building lean muscles to reducing body fat.

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